How To Celebrate International Self-Care Day

International Self-Care Day is observed on July 24 each year. This day marks the end of Self-Care Month, which is recognized by the World Health Organization and begins June 24. Created to promote self-care and raise awareness of its positive effects, this observance encourages people to prioritize their mental and physical health not just on this day, but year-round. Below, explore the history and meaning behind International Self-Care Day, practical ways to celebrate, the benefits of self-care, and specific exercises you can try.

What is International Self-Care Day?

International Self-Care Day is a global observance dedicated to raising awareness about the importance of caring for your own well-being. Established by the International Self-Care Foundation, this day encourages individuals to take proactive steps toward maintaining their physical and mental health. The observance also marks the conclusion of Self-Care Month, a month-long initiative supported by the World Health Organization that runs from June 24 to July 24.

The meaning behind July 24

The date of International Self-Care Day carries intentional symbolism. By selecting July 24, the International Self-Care Foundation wanted to emphasize that self-care is not a once-a-year activity but rather a continuous practice. The "24/7" embedded in the date serves as a reminder that caring for yourself can positively impact every hour of every day throughout the year.

International Self-Care Day vs. National Self-Care Day

While both observances share similar goals of promoting wellness, they differ in scope and timing. The table below highlights the key differences between these two self-care observances.

Understanding this distinction can help you participate in both observances and find multiple opportunities throughout the year to focus on your well-being.

History of International Self-Care Day

The International Self-Care Foundation established International Self-Care Day to create a dedicated moment for people worldwide to reflect on their health habits and well-being practices. The foundation recognized that while healthcare systems play a vital role, individuals also have the power to take meaningful steps toward their own wellness. By connecting the observance to Self-Care Month and gaining recognition from the World Health Organization, the day has grown into a global movement encouraging people to make self-care a regular part of their lives.

What is self-care?

Self-care generally refers to the intentional actions people take to support their physical, mental, and emotional well-being. It can look different for everyone, as each person has unique needs and preferences. The World Health Organization frames self-care as more than just preventing illness. It encompasses promoting overall wellness and quality of life. Whether it involves getting enough sleep, spending time with loved ones, or seeking professional support, self-care is about honoring your needs and nurturing your health in ways that feel meaningful to you.

The four Cs of self-care

One framework that can help organize self-care practices involves four key areas, sometimes called the four Cs. While various models exist, a common approach includes Calm (activities that reduce stress and promote relaxation), Connect (nurturing relationships and social bonds), Care (attending to physical health needs), and Create (engaging in creative or fulfilling activities). This framework can serve as a starting point for identifying which areas of your life might benefit from more attention and intentional care.

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How to celebrate International Self-Care Day

International Self-Care Day offers an opportunity to pause and consider how you can better support your own well-being. The goal is not to overhaul your entire routine in one day but rather to take small, meaningful steps that you can build upon throughout the year. There are many ways to observe this day, whether you prefer quiet reflection or connecting with others.

Individual celebration ideas

Celebrating on your own can be a powerful way to reconnect with yourself and your needs. Consider trying some of the following activities:

• Schedule dedicated time for an activity you enjoy but often postpone
• Try a new self-care practice, such as meditation, journaling, or a relaxing bath
• Take a mental health day if possible and focus on rest and rejuvenation
• Prepare a nourishing meal and eat it mindfully without distractions
• Spend time outdoors in nature, even if just for a short walk, as observing the weather and changing seasons can positively influence your mindset
• Reflect on your current self-care habits and identify one area you would like to improve

Ways to involve others

Self-care does not have to be a solitary practice. Sharing the day with others can amplify its impact and help spread awareness. You might share self-care tips with friends or family members, encouraging them to prioritize their well-being, too. Posting on social media with hashtags related to International Self-Care Day can raise awareness and inspire your community. You could also plan a self-care activity with a friend, such as a yoga session, nature walk, or simply discussing deep questions over tea.

Benefits of practicing self-care

Self-care is about much more than just preventing illness and disease. Acts of self-care can promote overall wellness and positively impact multiple areas of your life. Understanding these potential benefits may motivate you to make self-care a consistent priority.

Physical and mental health benefits

The mind and body tend to be connected. For this reason, many of the activities you might use for mental self-care can help you take care of yourself physically, and vice versa. For example, exercising can improve muscle strength, brain health, and your immune system, supporting many aspects of wellness. Similarly, mindfulness and meditation may help you achieve lower blood pressure, boost your immune system, and improve sleep, showing the importance of care in many areas of life.

Various activities have been connected to mental well-being, offering different ways to support your emotional health depending on your preferences and circumstances. Some forms of self-care that may support mental wellness include the following:

• Meditation and mindfulness
• Laughter
• Spending time in nature
• Making art
• Practicing yoga
• Cleaning your home
• Spending time in the sun
• Journaling or expressive writing
• Eating a nutritious meal
• Spending time with a pet

Relationship benefits

There can also be relationship benefits when you practice self-care. For example, if you take care of your own needs first, you may not need as much reassurance or constant support from your partner in many situations. By taking care of yourself and not putting your needs on the back burner, you might also notice that you have more mental and physical energy to focus on the person you care about, ask about their day, and feel more joy during your time together. These benefits can extend to friendships, family relationships, and professional connections as well.

Self-care exercises to try

Self-care can mean many things to different people. What matters is that you find an exercise or method that helps you check in with yourself and your emotions, provides a safe space for you to address your needs, and helps you destress. Maybe you can include some of these practices on International Self-Care Day or use them as a jumping-off point to create a new self-care routine.

Meditation and mindfulness

Meditation and mindfulness may increase self-compassion and improve physical and mental health. Taking care of yourself this way might involve taking a moment to get some fresh air or grounding yourself by focusing on breathing patterns.

Journaling

Journaling can be an effective method to incorporate self-care into your daily routine. To practice this daily care exercise, get a small notebook or piece of paper, write about how you're feeling, and reflect on what you're thinking or how your day went. You don't need to follow a train of thought or judge yourself about your writing. Just let your thoughts flow. Expressive writing can have mental health benefits.

DBT self-soothing skill

Dialectical behavior therapy (DBT) has four modules: emotional control, mindfulness, interpersonal effectiveness, and distress tolerance. One of the skills in the DBT workbook is called self-soothing. To practice it, find one activity to partake in for each of your five senses. This approach can help ground you in the present moment and provide comfort during times of stress.

Exercise

Exercising regularly can be a healthy lifestyle choice. Below is a way to exercise that incorporates mindfulness called mindful running:

1. Go on a 30-minute run. Make sure you wear comfortable shoes and clothing for the temperature and location.
2. As you run, notice five green objects within the first five minutes.
3. Within the first ten minutes, try to spot at least three workers (it could be a mail carrier, delivery person, or police officer).
4. Within the first twenty minutes, try to notice three different scenes (e.g., kids playing, a parent talking to their child, or a couple on a date).
5. Within the entire run, note five aspects of your environment that you find beautiful.

Sleep hygiene

You can practice sleep hygiene every night. However, if you have struggled with sleep in the past, you could include new habits in your routine, such as the following:

• Not eating at least an hour before bed
• Maintaining a comfortable temperature in your bedroom
• Not spending time in bed unless you are sleeping or having sex
• Putting your personal devices away one hour before you sleep

Why self-care matters for mental health

Prioritizing self-care can be an important part of maintaining your mental health over time. While you can always seek immediate help when overwhelmed or burned out, regular self-care practices may help you build resilience and cope more effectively with life's challenges. When you consistently attend to your physical, emotional, and social needs, you may find that you have more capacity to handle stress and navigate difficult situations. This proactive approach to mental health can complement other forms of support, including professional care.

How therapy can support your self-care journey

Reaching out to a therapist can be an effective way to prioritize self-care, as it allows you to receive professional support and guidance for your mental and physical health. Choosing to seek therapy can be an act of self-care in itself, demonstrating a commitment to your own well-being and growth.

Benefits of online therapy

Many people may feel too busy or stressed to attend a weekly in-person appointment, especially given that the average wait time for a first in-person therapy session is 13 weeks in the US. In these cases, you can fit counseling into your schedule by exploring online therapy as a flexible option. Online therapy is often more accessible because you can attend it from the comfort of your home on any device with an internet connection. You can also choose between phone, video, and live chat sessions, making it easier to find a format that works for your preferences.

Is online therapy effective?

A growing body of evidence supports the efficacy of online therapy. For example, a 2018 study noted that online cognitive behavioral therapy could decrease stress and related symptoms. Data from the BetterHelp platform show that sessions are generally well-received, with online appointments being rated 4.9 out of five by more than 1.7 million user reviews.